Look what's here--my favorite time of the year! We keep things simple around the Frazier household-- loving the time we can just spend together and enjoy family meals, maybe a movie or two and walks in the park. With all three of my kids being grown ups now-- and living in different places-- the most cherished gift is just having them all home! A few years ago, we decided not to do gifts anymore, just invest in a little better wine and ample healthy food stuffs, maybe catch a Nutcracker performance-- and I can't tell you how much this has lowered our pre and post-holiday stress! But stress can come in many forms; maybe it’s the fear of weight gain, or too little margin time in the schedule for self-care like exercise, could be gift-giving financial strain, or too much partying and not enough sleep. For some, it comes in feeling lonely and isolated without friends or family nearby. All of these can take a toll on us emotionally, mentally, and physically.

With all the glitter and the hustle-bustle, it’s easy to get so caught up in trying to keep up that we forget that everything important in life starts with taking care of our health - so that we can feel good, enjoy the time we spend with others and have the energy we need for work and play. Adding extra weight over the holidays was something I used to battle until I learned some mindfulness strategies to put that behind me once and for all! Food has a lot to do with this of course, but there are several other issues that impact our health and well-being and our weight!. I began to look at what was important to me about this time of year, and how well I was taking care of myself, and here are some of my own Holiday Thriving Tips I put into practice then that are just second nature now!

Put People First. People and relationship should be the healthy centerpiece of the season, not food. Don’t get me wrong--delicious food is essential! --but set your intention on putting people first this year, and really enjoy warm conversations and heart-sharing. This is also guaranteed to cut a lot of unnecessary calories!

Fill up your tank. If you’ll eat a mini-meal that’s healthy and filling before a party, you’ll be less likely to over-eat those creamy dips, cheese and crackers, and meatballs covered in sauce. Going to a party when you’re starved, just like the grocery store, is never a good idea!

Plan your Resistance. Think beforehand how you’ll handle all the suggestions to load your plate up again, or what to say to people like your Aunt Kate who thinks you really need one more piece of pie. You’ll feel a lot more prepared to follow your intentions! At the same time, for goodness sake let yourself have a desert or treat, but limit it and slowly enjoy every delicious bite!

Bring your own. Prepare one or two healthy, flavor-filled side dishes that you love to eat and take them to your next get-together. Your host will be happy for the extra food and you’ll get to practice your healthy culinary skills!﻿

Drink one, chase one. For every glass of wine or alcohol you drink, drink one large glass of water. This will both fill you up and help you track how much you're drinking, because calories count, whether they’re in food or liquids. Water is always the most important drink to put in your body, and not getting enough hampers your metabolism and immune system.

Prioritize sleep. Settling in for that good night’s sleep is crucial for your body's restoration, rejuvenation and repair. If you want a kickin’ metabolism, balanced hormones, and less age lines on your face, sleep should be your best friend! (p.s. If you or someone you love has sleep issues, check out this amazing Fresh Air segment on why sleep is crucial and how you can get your healthy share!)

Share the season of brotherly love with yourself first. so you're more equipped to reach out to others! Practice self-care by starting the day with 10 minutes of mini-trampolining, a walk outside, stretching while deep-breathing, prayer and meditation, a green smoothie - just a few ideas that can help set the tone for your day. And then 3 to 4 days a week, pencil yourself in your calendar: take a yoga class, get in a workout at the gym or a hike in the park, or give yourself the present of a massage.Just little reminders thatyou and your health are important! This realization is what changes our mindset to create a healthier life! When you feel better, you enjoy others more - and isn’t that what we want to do over the holidays and all year round? Let's all share the season of brotherly love with someone outside our normal circles, because there are some who don't have family or friends nearby and may feel lonely and sad. Keep your eyes, ears and heart open to the possibilities of a new friend!

Want more tips like these? Sign up for my bestUwellness e-newsletter at the bottom of this web page and start living your best U life!

Best U Specials!

Want a gift that keeps on giving? For a limited time I have great special prices for new clients on all my Holistic Health and Nutrition programs which helps make it easier than ever to have a brand new healthy attitude going into 2019! $75 off my6-month to Your Best U!program, $25 off my 90-day Energy Rechargeprogram and $25 on my5-week Detox Divas/DudesProgram. Exciting news! Coming up in January—My brand new BIO Workshop (Beautiful Inside & Out) More details to come in the upcoming weeks, but I know you’ll LOVE it!. If you're looking for a Personal Trainer in Nashville, right now is the best time to get started with me--$75 discount on a package of 10 sessions. And any of these would make awesome gifts for someone you love, I can even send a wrapped up gift certificate to your special one! Just contact me by December 5th for this special pricing

The best presents EVER!

I'd love to hear from you! Let me know if you're enjoying my emails, what content you'd like to see here and if I can help you finally achieve your health and wellness goals in 2019! Just reach out

When it comes down to it, it's just plain ole common sense that can teach us how to be healthy and stay fit. Truly, we just have to calm down, get rid of the constant current-fad static that only confuses, and think back 40-50 years at what history shows us! If you weren't alive then, I'll be happy to describe it :)

First, people MOVED! It was part of our everyday lives. We were all active, adults and kids. We worked in our yards, played with our friends, and engaged in sports. As a kid, I was on my bike or walking to a friend's house every weekend and sometimes during the week. We weren't sitting in front of a computer, or glued to video screens or tv. I did enjoy though watching cartoons on Saturday mornings and Dark Shadows after school (addicted!) Click on the link.

2nd, we FED OURSELVES! We ate 3 meals a day with snacks in between. We ate REAL food that was mostly home-cooked and families sat down together for dinner in the evening. My mom sent my brothers and I off to school in the morning with a stomach full of eggs, bacon and toast (or oatmeal and juice) and she packed our school lunches every day (a routine I continued with my own kids). We didn't have the enormous array of processed foods that we have today--the aisles upon aisles of chips, crackers, bars, boxed and frozen dishes. And the processed foods we did have back then was healthy compared to today's offerings which are packed with artificial ingredients, lots of soy and corn, fillers, flavors, colors and devoid of live vital enzymes and natural vitamins and minerals, and all designed to be as cheap as possible, thus keeping food manufacturer's profits high. Our body's Metabolic system knows what to do with the REAL stuff--but the fake? It's confused! And dysfunction follows, causing a cascade of unfortunate events leading to disease.

3rd, SUGAR wasn't KING!

We had treats for sure, my mom fixed dessert a few times a week--of course you couldn't have it unless you ate your dinner! But there wasn't the abundance of sodas, energy drinks, flavored waters, artificial sugar, cookies, cakes, and bars in our cupboard and refrigerator. Today we're inundated with these sugary calories every time we turn around, whether at home, the office or the grocery checkout line. Not only does eating sweets constantly destabilize our blood sugar--leading to inflammation, fatigue, dehydration, insomnia, lowered immune system, and higher risk of chronic diseases--but it piles on the weight. One soda per day for 365 days per year adds up to a 15 pound weight gain yearly--that's one big reason people consistently gain weight over time--too many calories, mostly from sugary sources, and we're NOT MOVING. Less than 50% of Americans exercise 3x per week for 30 mins, and more importantly most people are not active at all during the day.

Back in the 60s and 70s, "Diets" were pretty unheard of and obesity was extremely rare. Diabetes was something you might occasional find in an older person and Heart Disease was also uncommon--I knew more about it because I had it in my family. You never heard about someone being on medication for cholesterol or blood pressure. And Cancer was never a childhood disease and only touched a very small number of adult lives. Now these chronic diseases are epidemics, and sadly most of them are called "lifestyle diseases" because lifestyle factors far outweigh any genetic factor when it comes to determining risk to the individual.

So why is it so hard to just take this practical common sense to heart and start making head way? Well, it depends on how comfortable you've become with your status quo, how well you can "rock the boat" and manage living with a little discomfort for a short while as your brain gets rewired to think and feel differently. Changing habits that have developed over a lifetime is never the easiest thing, but it is the only thing you can do to make a 180 degree change in the direction you want to go. There are truly no quick fixes that won't boomerang back on you, no supplement, shot or pill that's going to create long-lasting change. Creating new healthier patterns of behavior takes your desire, your brain, your will and your daily commitment. Once you start though, it gets a lot easier as momentum builds and that starts to propel you a little faster towards your goal--but you've got to BEGIN, and there's no better time than NOW!

What has changed in our culture is EVERYTHING. We move less, we eat more and more that isn't REAL, and we consume far too many sugary calories. We could add to this an overload of unmanaged stress that hampers our ability emotional, mentally and physical to take true ownership of our bodies and lives, and practice self-love and care.. These are the areas I work on with my clients as a Wellness and Nutrition Coach and Personal Trainer--it's a 360 approach to lifetime health and wholeness. Just reach out if you need help creating the healthy life that you really want--for you, for the people you love. My work is my passion and I want the very best for your life! Contact me here

Try to keep thing 1, thing 2 and thing 3 in your mind this week and begin to act on good, practical common sense advice from the past that will create a much healthier future!

I know that managing your health and fitness can seem impossible. You reallydo want to fit it into your life and you know that what you’re doing right now is NOT working cause you’re going downhill fast --but how to start, how to keep it up, where’s the time??

That’s where I come in. As your Holistic Wellness and Nutrition Coach, I will work with you to change this scenario and build momentum that leads to not just a short-term fix—but life-long fitness and wellness! You don’t have to face these hurdles on your own and you don’t have to change everything at once—we move at your own pace and make small changes over time—which is the absolute best way to create healthy habits that last!

Do any of these "momentum-stoppers" sound like you?:

You start strong and you give up.

As your health coach, I’m trained to find the triggers or blocks that prevent you from living your best life. We work together to set achievable goals and work through challenges as they come up, you are never alone in this! I am your cheerleader, your coach, your biggest fan, a great listener, a “softy” when needed and a hard-nose when I have to be. Your goals are MY goals! My role is to enable you to be that person you really want to become.

Your health struggles are on-going and long-lasting.

Have you been dealing with issues for a long time and no one seems to know the answers or be able to give you permanent solutions? My training enables me to consider your entire health history, the symptoms you are experiencing and your related concerns in a holistic way-- finding connections between your present health and all lifestyle factors, including the food you are eating. My evaluation leads to a totally personalized approach!

Trying to manage your health is overwhelming.

I get it and I’ve been there! And I came out on the other side and have continued to grow and thrive, and that’s why I do what I do today—and love it! You might be dealing with chronic disease, brain fog, depression, anxiety, body image issues, gut problems, daily fatigue, lack of sleep, persistent joint pain or a combination of many things. I will look deep for root causes and you'll begin to start to feel and look better with just simple changes! Helping you get better and stronger is my passion!

You can’t find the time.

Learning about health and fitness, figuring out what the best options for you are and what really works takes effort and time. So I take the time factor off the table-- you don’t have to become an expert! I’ve spent much of my life learning, implementing and teaching the best, most practical and widely researched, tried and true ways of restoring health and creating permanent lifestyle changes. I do the homework and you reap the benefits! This way you can optimize the time in the rest of your life. And together we find the spaces in your schedule that you need for self-care that you didn't think you had!

You just can’t seem to keep motivated.

Health coaching is not just about what you eat and how you work out, we cover a lot of areas! As your Coach, I’ll be addressing psychological factors that seem to block your momentum. I’m here to listen, to understand, and to discern what is going to motivate you to make the necessary changes that create new healthy habits-- and to continue being excited about it! We will adjust your routine as needed and I’m here to support you every step of the way. I’ll also help pick you up when you fall (not guilt or shame you!) and keep cheering you on towards the finish line!

You’ve already spent too much and it hasn’t worked.

Life is really about failing and succeeding. It’s about seeing what doesn’t work so you know what does work. And yes, sometimes that involves wasting money! I know Health Coaching works because I see my clients that have struggled for such a long time try just one new thing and a light bulb goes on--and the change in one of their symptoms is immediate! Our healthcare system is too expensive and it’s failing. It tends to see people as isolated parts instead of an integrated whole. Physicians are very necessary and they have a lot of answers, but they don’t have them all. How could they? For the most part, they are trained to treat symptoms and to prescribe drugs. They don’t have the time to spend (or the focus of education) to pour over food logs, connect lifestyle factors to symptoms, or to search for root causes based on an individual’s health history. Nor do they have an hour or more to just listen to their patients concerns in an appointment. A Health Coaching perspective is very necessary to a thriving healthcare system and is fast becoming essential.

So, how about stop throwing your hard-earned money away? On "diet" plans, fitness equipment, supplements that don’t work, exercise regimens that are ineffective—and repeating all of these expenses every few years over the course of your lifetime. Now THAT’S a lot of money. Holistic Wellness and Nutrition Coaching with me, on the other hand, is an incredible bargain and it works!

I am so ready to be your mentor and your wellness expert, and very excited about the changes in your overall health and well-being that we will see together!

It really is time for your Health Renovation! Contact me today and let’s get started! I've got some great specials right now if you respond by August 10th!

Do we realize how important it is to get out into nature and experience the positive effects on our health? Experiments on "Forest Bathing" conducted by the Center for Environment, Health and Field Sciences in Japan’s Chiba University took 280 subjects in their early 20s. and measured different variables--the subjects’ salivary cortisol (which increases with stress), blood pressure, pulse rate, and heart rate variability. They compared these measurements during a day in the city with a 30-minute forest visit. This is what they concluded: “Forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments,” Amazingly, there are essential oils called phytoncide--found in wood, plants, and some fruit and vegetables--which trees emit to protect themselves from germs and insects. Forest air doesn’t just feel fresher and better—inhaling phytoncide seems to actually improve immune system function! City dwellers can benefit from the effects of trees with just a visit to the park. “Doses of nature” are even recommended as part of treatment for attention disorders in children to improve focus and mindfulness. Want to know more? Check out this link!

Have you ever heard of "Grounding" or "Earthing"?

All living things on our planet are connected to the ground’s electric energy. But in industrialized societies, we rarely go barefoot outside and for many decades, people have increasingly been wearing rubber and plastic-soled shoes that insulate them from electrical contact with the Earth. And we live and work above the ground, some in high-rises. I know I love going barefoot--taking my shoes off is usually the first thing I do when I enter my home--I just want my toes to be free! (and ofcourse it keeps the floors cleaner!) I also love walking thru grass and on the beach barefoot. There are many healing aspects of doing this that have been proven by research studies over the past few years, Including decreased levels of inflammation and pain, reduced stress levels and improved circulation. Isn't this amazing?! Learn more here.

So maybe it's time to reconnect with the earth! Try to go barefoot for a half-hour or so outside and see what a difference that makes on your pain or stress level. Do a before-and-after intuitive assessment of how you feel. You can sit, stand, or walk on soil, grass, sand, or concrete. These are all conductive surfaces from which your body can draw the Earth’s energy. Wood, asphalt, and vinyl are not conductive. Our world is so incredible and there's always more to learn, don't you think? Exposure to nature is essential to our well-being!

Be Well! Carol

As a personal trainer, I have my clients go without shoes at times to strengthen the foot and ankle and work on balance and alignment. This also helps avoid common ailments like plantar fascia. The integrity of the entire structure of the body starts with the foot! If you need help with these issues, or you want to start working with a trainer or a health coach--and maybe both--just reach out. I'd love to help you reach your life goals! You can contact me here.

I know that managing your health and fitness can seem impossible. You reallydo want to fit it into your life and you know that what you’re doing right now is NOT working cause you’re going downhill fast --but how to start, how to keep it up, where’s the time??

That’s where I come in. As your Holistic Wellness and Nutrition Coach, I will work with you to change this scenario and build momentum that leads to not just a short-term fix—but life-long fitness and wellness! You don’t have to face these hurdles on your own and you don’t have to change everything at once—we move at your own pace and make small changes over time—which is the absolute best way to create healthy habits that last!

Do any of these "momentum-stoppers" sound like you?:

You start strong and you give up.

As your health coach, I’m trained to find the triggers or blocks that prevent you from living your best life. We work together to set achievable goals and work through challenges as they come up, you are never alone in this! I am your cheerleader, your coach, your biggest fan, a great listener, a “softy” when needed and a hard-nose when I have to be. Your goals are MY goals! My role is to enable you to be that person you really want to become.

Your health struggles are on-going and long-lasting.

Have you been dealing with issues for a long time and no one seems to know the answers or be able to give you permanent solutions? My training enables me to consider your entire health history, the symptoms you are experiencing and your related concerns in a holistic way-- finding connections between your present health and all lifestyle factors, including the food you are eating. My evaluation leads to a totally personalized approach!

Trying to manage your health is overwhelming.

I get it and I’ve been there! And I came out on the other side and have continued to grow and thrive, and that’s why I do what I do today—and love it! You might be dealing with chronic disease, brain fog, depression, anxiety, body image issues, gut problems, daily fatigue, lack of sleep, persistent joint pain or a combination of many things. I will look deep for root causes and you'll begin to start to feel and look better with just simple changes! Helping you get better and stronger is my passion!

You can’t find the time.

Learning about health and fitness, figuring out what the best options for you are and what really works takes effort and time. So I take the time factor off the table-- you don’t have to become an expert! I’ve spent much of my life learning, implementing and teaching the best, most practical and widely researched, tried and true ways of restoring health and creating permanent lifestyle changes. I do the homework and you reap the benefits! This way you can optimize the time in the rest of your life. And together we find the spaces in your schedule that you need for self-care that you didn't think you had!

You just can’t seem to keep motivated.

Health coaching is not just about what you eat and how you work out, we cover a lot of areas! As your Coach, I’ll be addressing psychological factors that seem to block your momentum. I’m here to listen, to understand, and to discern what is going to motivate you to make the necessary changes that create new healthy habits-- and to continue being excited about it! We will adjust your routine as needed and I’m here to support you every step of the way. I’ll also help pick you up when you fall (not guilt or shame you!) and keep cheering you on towards the finish line!

You’ve already spent too much and it hasn’t worked.

Life is really about failing and succeeding. It’s about seeing what doesn’t work so you know what does work. And yes, sometimes that involves wasting money! I know Health Coaching works because I see my clients that have struggled for such a long time try just one new thing and a light bulb goes on--and the change in one of their symptoms is immediate! Our healthcare system is too expensive and it’s failing. It tends to see people as isolated parts instead of an integrated whole. Physicians are very necessary and they have a lot of answers, but they don’t have them all. How could they? For the most part, they are trained to treat symptoms and to prescribe drugs. They don’t have the time to spend (or the focus of education) to pour over food logs, connect lifestyle factors to symptoms, or to search for root causes based on an individual’s health history. Nor do they have an hour or more to just listen to their patients concerns in an appointment. A Health Coaching perspective is very necessary to a thriving healthcare system and is fast becoming essential.

So, how about stop throwing your hard-earned money away? On "diet" plans, fitness equipment, supplements that don’t work, exercise regimens that are ineffective—and repeating all of these expenses every few years over the course of your lifetime. Now THAT’S a lot of money. Holistic Wellness and Nutrition Coaching with me, on the other hand, is an incredible bargain and it works!

I am so ready to be your mentor and your wellness expert, and very excited about the changes in your overall health and well-being that we will see together!

It really is time for your Health Renovation! Contact me today and let’s get started!

I love the beginning of any New Year, as it comes bearing the gift of a clean slate to imagine "what if?"! I eagerly go shopping for just the right daily Agenda, anticipating the first strokes of my pen to paper, and optimistic that these pages will be filled with meaningful opportunities for work and play. No matter how difficult the last year may have been, our true and most optimistic selves really do want to believe "this year can be different, it can be better!"

What if we can really change the course of our lives by just stubbornly turning on a switch in our brains marked "Hope"? Do we dare to be possibility thinkers, and to admit that the "cup half-full" mentality really is more than just living in "la-la land"? And that allowing ourselves to think this way actually re-wires our brain to be more optimistic and resilient? Can we reflect on this past years hurts, bruises, and hard lessons to see what we can learn, using them as fuel for our journey--but then allow Hope to really shape the future we can imagine, and not our hurts?

Hope comes in many forms; from the simple, everyday glimpses to the extraordinary, out-of-the-blue "wows". Hope is always around us, even if we don't recognize it in our personal lives from day to day. We don't have to look too hard to see it in other people's stories, the excitement of a child, the organizations that are doing amazing things in the world, and we can even marvel right now at natures' renewal through the season--the expectation that yes, spring will come, but there is much going on right now to prepare for the new growth and bursts of life to come. So we are expectant, to one day see what is invisible now. That is Hope!

We are all dreamers at heart, it's part of our human DNA. To dream is to believe that change is possible and that something better, more fulfilling and beautiful can be created from where we are at any given time. Dreaming is envisioning our Hope! You may not feel it right now, and maybe it's just a distant memory, but there is a tiny fire in your soul that just needs a little life breathed into it again. and it's waiting for that moment you notice what's been missing.

I encourage you--me--all of us--to take some time for reflection in the next couple of weeks and to think about dreams and passions left behind, goals that seemed impossible to reach, new things you've wanted to try to do, things you want to try again, relationships that need an infusion of hope, could be big things or small-- and take pen to paper to start writing down and drawing your imaginings about a different and better year with Hope guiding you--not fear, not the past, not failure. I know how easy it is to get tired, worn down, beaten up, fail, make mistakes. That's called being human. We all need to give ourselves some slack, but also a good dose of Possibility Thinking!

Let even that faint flicker of Hope that you're feeling right now inspire action, no matter how small, and watch your momentum not only create more action, but also to inspire others towards change! Who knows what is possible this year for you?

My heart prayer for you today is that no matter what's happened this past year, how disappointed you've been, how many times you've beaten yourself up for not "getting it right"--that you won't give up! And you'll hold stubbornly on to Hope like your life depends on it--because it does! I'm pulling for you, I believe in you and I know there's a lot more in there that the world needs to see. So be Bold and be all in! Love,Carol

As a Personal Trainer and fitness instructor, I can just look at my clients and see in their stance the toll that emotional, mental and physical stress is taking on their physical bodies; the fatigue and muscular imbalances that hunch the shoulders over, compress the spinal column and constrict the breath and energy flow through the central organs. Creating alignment and stability in our physical frame by developing core muscles that support our spinal column is foundational for any other body work we do. What we don't see on the outside is how poor posture affects the functioning of our physiological and organ functioning and this is crucial to our overall health!

A spine that is lengthened, not compressed, is a more open channel for energy to flow thru, and each organ of the body has its natural position and place that is, to a large degree, maintained by correct alignment. Physiological and organ function depend greatly on a neutral and supported posture. This also affects our ability to fully breathe, because the diaphragm--the primary muscle responsible for breathing--is attached to the ribs, spine and hip flexor muscle. Rounded shoulders prevent the rib cage from being able to fully expand, which interferes with our breathing---this is very important to understand and can make all the difference in the world in your health!

The very first thing I work with new clients on is their alignment and foot placement--the integrity of the entire frame begins at the foot! So I analyze foot strike--do they strike heavily on the inside of the foot or outside, check knee-to-toes alignment--and how we can improve if needed--and then we work on getting strength and flexibility all throughout the foot and the ankle. This is when we start working on achieving and maintaining neutral posture thru core strengthening: The most important function of a neutral posture is to keep the body in an upright position and supporting the frame against the pull of gravity. If there is dysfunction in the alignment, excess stress and weight is put on muscles and joints which can lead to a significant amount of pain and discomfort. And if you've ever had this type of back pain you know what this is about!

What is neutral posture? The head centered over the shoulders, shoulders pressed down & back, back pulled up out of the hips and chest lifted, knees slightly bent, a gentle pull-in of the belly-button to engage the abs, and feet stable on the floor with your body weight distributed between both feet. Whether seated or standing, we always want to keep the back lifted, and not settling into the hips--it's as if a string is attached to the back top of the head pulling you towards the ceiling and another string is attached to the tail bone pulling you towards the floor. Once you learn how to do this and start to practice it in everyday life, it doesn't take long to get to the point where it just occurs naturally without much thought. And when carrying a heavy backpack, purse or briefcase on one side, the ability to keep the spine in alignment and supported is even more important to avoid imbalances leading to chronic pain.

Its also amazing how much more confident people look when they walk into a room with a balanced upright posture! Have you ever noticed that? Body language is powerful and confidence attracts others to us, improving our ability to feel connected with our inner strength and more positively engaged with others. This is one lesson I learned from my mom as a young girl, being always taller than anyone else till I turned about 13 which made me want to hunch over. And yes, my mom did make me walk across my room with books stacked on my head everyday--ha! But she was right--Thanks Mom!

Become more aware of your posture during the day by hitting the pause button and checking in with your body!

Let me help you find your perfect alignment and best health! We will have you walking taller, feeling stronger and living healthier in no time! Contact me here

It seems that everyone these days is concerned with protein--and no wonder with all the food and drink products being advertised and supplements hocked by so-called fitness "experts". Typical questions I get from clients and curiosity-seekers: "Am I getting enough? Doesn't protein help in losing weight? I have to eat meat to get protein, right? Should I buy a protein powder?"

As if we really need to be concerned about not getting enough protein! Americans typically eat WAY more than they need, and especially in animal products and protein supplements. Protein is an essential nutrient that plays a key role in how our bodies function, but despite all the hooplah about high-protein diets, our protein requirements are really not that much: only about a third of a gram per pound of body weight.

"Protein should provide about 15% of an average healthy person’s daily calories. As a rule of thumb, people of both sexes and any size will do fine with about 60 grams of protein a day".

If you are a meat-eater, about 6-12 ounces of meat per day for example, will more than fit the bill! If you like eggs, one egg is 6 gms protein and two eggs gives you 1/4 of your daily protein needs! (This is not an estimate for professional athletes or bodybuilders, this is only for the average person who is reasonably active). If you are active and a regular exerciser, you will need a little more protein in your diet. Very important for my girlfriends out there!: A woman’s risk of breast cancer goes up significantly the more animal protein they consume, so it’s recommended that women only have one serving of animal flesh per day, and one serving is about 5-6 ounces, or visually the size of your palm. In fact, eating a high-meat diet is related to a much higher risk for many diseases in both males and females, especially heart disease and colon cancer. Excess dietary protein creates more uric acid which upsets ph balance, increases calcium loss in the urine, raises the risk for osteoporosis and kidney stones, and results in more inflammation throughout the body. Joint pain? Two things I look at first with a new Health Coaching client: meat consumption and water intake. Dehydration affects the joints and nerves and will create and increase pain. To avoid weight gain or to lose weight, you certainly don’t want to take in more protein than you need. Your body will use the protein it needs and actually just store any extra as fat!

A greater concern than "how much?" is "from where?" Meat sourced from factory farms that raise animals loaded with growth hormones and antibiotics, fed mostly GMO corn and soy, and in an environment that fosters diseased and terribly stressed animals is not a healthy source. These also increasingly harbor salmonella outbreaks. Whenever possible, look at local sources of animal meat raised on sustainable farms concerned with the ethical treatment of their livestock. Otherwise, I'd say purchase the highest quality you can--which will be more expensive--but eat smaller amounts of meat, and start moving towards a more plant-based diet. Your health will be vastly improved and you will spend less on your food budget!

And then we get to the part where I tell you that veggies also have protein in them. And that it's possible for many, but not all, to get plenty from plant sources. Learning what works best for you is an experiment worth exploring!Did you know that one cup of cooked lentils provides you with almost 18 grams of protein and 16 grams of fiber? Lentils are also loaded with iron, zinc, phosphorous, potassium and folate. In fact, plant foods are a great source to fill your protein needs. Including more plant sources of protein will also offer more a lot more health benefits including live enzymes, lots of antioxidants to fight free-radical damage, healthy gut bacteria, more fiber and loads of essential nutrients. There are lots of nutrient dense foods with a high protein content!

Just keep in mind, it’s always more important to eat a varied diet than to isolate and focus on any one nutrient. Whole Real Foods that you mostly prepare at home are wonderful nature packages with nutrients that all work synergistically to give your body exactly what it needs.

if you're ready to really and finally reach your health and fitness goals--which includes learning how to eat super-nutritiously, how to cook and prepare delicious, quick and inexpensive meals, have a stronger body and more resilient immune system, and to create a healthier lifestyle in every way--contact me! This is what I coach, teach and live everyday! Check out my website: www.bestuwellness.com and the different programs and services I offer. Then reach out! I'd love to talk to you. Be Well! Carol

Health is one of my greatest passions!--learning about it, passing on what I learn to others and taking time to take care of myself too! This weekend, if you're in the Nashville area, you have opportunities to do all this with me--our own wellness community!

Saturday May 5th @ 10am---Free mat class at Shelby Park Nature Center! Free...! Come check out my BodyWorks class in this gorgeous wood and glass space in the woods. We start promptly at 10am. You can call to reserve a space (615.862.8539) or just come on out anyway and get your move on! You'll need to bring a yoga mat, a water bottle and a hand towel. A band is optional if you have it. Come out to the park and take your run or ride, and then stop by and enjoy this perfect complement to your workout--My BodyWorks class focuses on balance, stability, alignment, core work, rhythmic movement, body lengthening, strengthening and flexibility. Please come- - I'd love to see you!!

Saturday May 5th 1-3pm So excited about starting this new & free Community Film series on Food, Food policy, the Environment, Sustainable Farming, Global Warming and care of the earth and it's creatures! More than ever we need to learn and take responsibility for the health of our families and neighbors and the planet. Film: Genetic RouletteCome learn:WHY you should be very concerned about Genetically Modified Foods (GM0’s)HOW you can create a GMO-Free Zone in your homeWHAT steps you can take to support non-GMO food sources in your community and become involved in creating a healthier future for allTake Away: Informative Handouts to share, including current legislative actions and direct contact info for your government representatives.Non-GMO shopping GuideDoors open @ 12:45 and film starts promptly at 1pm, followed by Q & A @ 2:20.

Invite Friends and Neighbors! Lets make this a successful beginning of a new community awareness movement.! And PLEASE share to social networks and groups who may want to learn more about this topic! (age 12 and older are welcome)

Panelists: We have amazing people coming, so thrilled!

Ursula King, MSc is an ecologist, Professor and writer, specializing in agriculture and water health, education and policy, food sovereignty and justice.

John Patrick, co-owner of Foggy Hollow organic Farm, previously served as Program Analyst for the EPA in Washington, Principal Investigator fEPA grants for sustainable farming methods, and -Professor Sustainable Food Practices at Lipscomb University.

Devin Pena, Local Biodynamic farmer/GMO activist., founder and director of Chop Wood Carry Water Retreat Center which provides rest, healing, education and recreation in a sustainable and energy efficient environment.Praise for Genetic Roulette: “The ability to introduce alien genes into a genome is an impressive technological manipulation but we remain too ignorant of how the genome works to anticipate all of the consequences, subtle or obvious, immediate or long-term, of those manipulations. This movie validates the concerns of biotech critics who warned that our knowledge is too primitive to avoid unexpected and deleterious consequences.”—David Suzuki, geneticist, author of more than 30 books, awarded UNESCO prize for science

“The most comprehensive, well-documented, and highly understandable exposé on the serious health dangers of GM foods.”--Samuel S. Epstein, MD, professor emeritus of Environmental Medicine, University of Illinois at Chicago School of Public Health and chairman, Cancer Prevention Coalition

If you can't take advantage of these great opportunities, pass on to someone you think might really dig it! And, please get in touch, I'd love to help you get stronger, healthier and more confident--just reach out! Be Well---Carol

Have I told you how much I LOVE cooking? And of course EATING too! I sometimes have a health coaching client that doesn't really cook at all, and part of my job as their coach is to teach them how easy and healthy it is to prepare something luscious in a short amount of time! There's something about using what you have in your own kitchen to create delicious, nourishing and beautiful meals that just makes you feel more satisfied, more in charge of your life and more able to meet your health goals. All of the ingredients in this gorgeous meal-in-a-bowl are clean, detoxifying and healing--and perfect for warm weather! Super shout-out to COOKIE + Kate for this adapted gem!

1. To cook the quinoa: In a saucepan, combine the rinsed quinoa and 1 cup low-sodium veggie broth and 1 pat of butter or 1 Tbls olive oil. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, remove the pot from heat and let it rest, covered, for 5 minutes. Season to taste with sea salt.

2. To toast the sunflower seeds: Pour the seeds into a small pan. Heat the seeds over medium heat, stirring frequently, until they are fragrant and turning golden on the edges. Remove from heat.

3. To make the vinaigrette: In a small bowl, whisk together the olive oil, lemon juice and zest, mustard and honey until emulsified. Season with sea salt and black pepper, to taste.

4. To prepare the avocado: In a small bowl, combine the chunks of avocado, lemon or lime juice, chopped fresh herbs, minced garlic, coriander and sea salt. Mash with a fork until the mixture is blended and no longer chunky.

5. Assemble the salads: Divide the arugula and quinoa between two large salad bowls. Drizzle lightly with vinaigrette (you will have leftover vinaigrette) and toss to coat. Divide the radishes and carrots between the two bowls, top with a sprinkling of sunflower seeds, and add a big ol' dollop of herbed avocado. Serve!

We need a revolution. Cooking real food is a revolutionary act.* We have lost the means to care for ourselves. We have now raised the second generation of Americans who don’t know how to cook. The average child in America doesn’t know how to identify even the most basic vegetables and fruit; our kids don’t know where their food comes from or even that it grows on a farm

— Dr. Mark Hyman.

Dr Hyman was one of my professors at my Integrated Wellness and Nutrition School (IIN) He's the Medical Director at Cleveland Clinic’s Center for Functional Medicine, the Founder of The UltraWellness Center, and a ten-time #1 New York Times Bestselling author. Check out his article Why Cooking Can Save Your Life and you might get even more inspired!

Be Well! Carol (and Henry the Beast!)

Ingredients:

¼ cup olive oil

1 lemon zested and juiced

1 teaspoon Dijon mustard

½ teaspoon local honey

Dash sea salt

Lots of freshly ground black pepper

½ cup quinoa, rinsed under running water in a fine mesh colander

2 garlic cloves, pressed or minced

2 teaspoons olive oil

4 cups arugula

2 radishes, sliced into super thin strips or rounds

3 carrots, peeled and then sliced into ribbons with a vegetable peeler

There are two things I can always count on as we head into Spring: more clients at the gym and more people dieting. Angst over body shape and size, fueled by trying to live up to impossible standards, gets worse as we think about warm weather up ahead, body-baring clothes and beach holidays. But if we're not careful, that frustration with trying to create changes can lead us to not only make some very bad choices about how we get there, and not really pay attention to what we're doing with and to our bodies.

I love taking other people's classes! Just to see what's out there, to enjoy my own workout instead of being the Instructor, and maybe pick up some new ideas for my own clients. I do admit it, I'm picky; I teach my classes from the perspective of a personal trainer and my main concerns are: #1 safety, #2 alignment, #3 making it challenging but also include modifications for different fitness levels and limitations, #4 making stretching an integral part of the workout, and #5 use great music that is motivating but not annoying. You also have to consider that I've been teaching almost 30 years and I've seen/done it all--including the Jane Fonda workout with the doggy side leg lifts in our spandex and thong leotards. Oh those were the days! But I digress...

But to be honest, I find very few classes that meet my main concerns for my own classes or training clients, especially when it comes to #1, #2 and #4. I realize there are many participants who think this is just fine--the "fell the burn/pain" and extreme muscle fatigue with accompanying soreness for 2-3 days may be just what they're looking for. And maybe you don't mind not being cued on alignment and technique, even though this is making sure your neck, shoulders, spine, hips, knees, ankles and feet are working together to provide true strength, flexibility and stability-- thus lowering your risk of injury and getting a much more effective workout..

But this is what I have to tell you from the perspective of an experienced Personal Trainer who interacts with Orthopedic Surgeons and Physical Therapists: If safety isn't the first concern of any exercise professional and modifications and flexibility training are absent, clients are at a higher risk of injury--and not necessarily when they're in a class or a training session. It tends to happen when you least expect it--maybe just reaching over to pick up a sock from the floor and pulling a muscle in your back instead, or serving a tennis ball and your rotator cuff tears, or stepping off the stairs and your knee gives out. Its having to go in for a hip or knee replacement ultimately caused by misalignment and chronic overuse issues in your own workouts.

Since these things don't necessarily happen in a class situation or during a personal training session, we may not suspect a direct causal effect. But Physical Therapists know---and I love getting the lowdown from them about all the things their patients have done incorrectly at the gym, in fitness classes, and in boot camp (not a fan...) that drive them to their offices. Many exercises that have been contraindicated for years are still being used by professionals everywhere, the very exercises and techniques that keep PTs workin'!

I'm not saying don't go the gym or a class, but ultimately you have to be responsible for what you're doing. Because you're the CEO of You, you can make choices bases on what's best for your body. You may think you don't have any other options than to do exactly what the instructor is doing, even though it doesn't feel good or it causes pain. You may feel intimidated by the "pack mentality" and trying to keep up with the person next to you throwing that kettle bell over their head or packing on the gear and speed in spin class. Its easy to think you have to keep up with the music beat in circuit class even though it's pushing you to work unsafely and beyond your fitness level.

My advice? Pause, breathe and slow down, and stop repetitions when 1) the muscle group you're trying to work is already exhausted and you're breaking correct form, and 2) it hurts. Learn to distinguish Pain from Strain. They are significantly different and you'll only know the difference if you stay aware and mindful of what you're doing--no zoning out when working out!

And always let an instructor or trainer know about any problem you've encountered, because they can use that information to address your immediate needs and better their own skills. Also, if you feel like you've torn a muscle or something more intense, the gym or facility needs to know right away!

Working out with a Personal Trainer for several sessions to learn about proper form and safe range of motion is very helpful, and especially if that person comes highly recommended. Vet your trainer like you would a new employee--ask questions about their certifications, their experience and clientele, and they should be asking questions about your current and past health and injury history, preferences and goals. If not, don't hire them! In about ten personal trainer sessions, you should have a working plan that is tailored just for you and gives you confidence to go forth on your own for several months, until you're ready for more challenge and something new!

I would love to help you create a workout plan that works uniquely for you, and to keep you safe from injury at the same time! If you're in Nashville or the surrounding area, we can train at your place or a nearby gym--let's start the conversation! check out my website and contact me! I have training and Holistic Health Coaching specials going on right now, so take advantage! Specials are good till Feb 14th and make great gifts--for you, or someone else you love! Be Well! Carol

The Holidays can be wonderful and joyous times to be together and count our many blessings, but they also bring their own stressors: family "togetherness" tension, the exhaustion of over-scheduled calendars, increased financial stress, guilt and remorse about the expectations of others, and deep sadness and grief that is overwhelming for some around us. As we go about our daily work and social interactions, let's keep our eyes open to see those who need comfort, whetherencouraging words, a family meal, a handwritten note, a kind and knowing look ("I see you") or maybe a big hug. In being present and open to the needs of others--not expecting to receive, but to give--the season becomes more magical and meaningful!

The Winter Season is always a reminder to slow down, and take the time to create space for quiet reflection, restoration, awareness of breath, focusing on gratefulness and the honoring of the true needs of our body, soul and spirit. If you're in Nashville, join me for a special candle-lit Bodyworks Winter Solstice Mat Class on Thursday December 15th, 6-7pm at the Shelby Park Nature Center. Call to reserve your spot: 615.862.8539, space is limited! We'll have some healthy nibbles and raise a glass to the season--after workout, of course!.... In lieu of a class fee, please bring nicely used warm coats, scarfs and gloves for our homeless brothers and sisters! I would love to connect with you--Feel free to reach out and contact me here Be Well!--Carol

I love my Hemp milk Latte! This mug of lusciousness is from Frothy Monkey, a big favorite on my coffeehouse list and conveniently in my neighborhood. Not being a big milk fan myself –I don’t really like it, milk products have never suited my tummy well, and plus as a health and nutrition coach I see no nutritional need to drink it—I’ve experimented with a lot of alternative milks. I use them when I’m having my granola and also as a substitute in my coffee drinks. Hemp Milk is by far the most satisfying of all I’ve tried (unless it’s whole organic coconut milk in the non-bpa can—yummy!) and I promise it won’t make you high--ha! Avoid the sugar-added ones though—or better yet, you can make your own! Do you want to know 3 reasons why you should consider this nutritious milk alternative?

Reason 1: Hemp Milk tends to have a thicker consistency than other milk alternatives, so it really holds up when you froth it—which is a big plus! I’m not sure why more coffeehouses don’t offer this choice of milk but take your own in a mason jar and ask if they’ll steam it up for you!

Reason 2: It’s good for you! Hemp seeds are rich in the plant-based omega-3 fatty acid ALA and we know how good these essential fatty acids are. By the way, “essential” means just that-- they’re really important and our bodies don't produce them—they come from what we put in our mouths! Research shows that getting enough Omega-3 fatty acids each day can help keep cholesterol and blood pressure in check, nourish your brain and joints and help you stay more emotionally and mentally balanced and healthy.

Reason 3: If you’re lactose intolerant, making you feel very uncomfortable and bloated when ingesting milk products, you really have to find an alternative that you like, one that’s REAL and delish! So experiment around, check out ingredients (always!) and try to avoid ones with added sugar, but DO try hemp milk!

Bonus!: It’s so easy to make your own. And you can follow this recipe below for any nut (almond, cashew) or seed milk, being in control of the sweetness and flavor—plus, homemade is always healthier because it’s fresher!

1 cup hemp seeds

2 cups water

2 tsp ground vanilla bean or vanilla extract

Cheesecloth for straining

Throw all in the blender for 2 mins—you could also use a Vitamix or food processor. Lay a mesh strainer across a big bowl and put cheesecloth over that. Pour the milk slowly into cheesecloth/strainer—and give the cloth a little extra squeeze to get all that goodness out. Store in glass jar in your frig.

I love to try to be non- wasteful and budget-savvy, so while there really won’t be much left after you strain the hemp seeds, if you’re making almond milk instead there will be-- so here are some good ideas for that: Lightly bake until dry (or put in dehydrator) and use in any recipe calling for almond flour. Store in airtight jar. Use on it's own as a scrub or combine with other lovely and skin-smoothing ingredients. Check out this Almond Face Scrub!

Hope you enjoy making some new culinary discoveries. And remember, Life is just Better when You're the CEO in charge of YOU and your health!

Be Well-- Carol

Enjoy my newest e-newsletter, Bring it On! My Holiday Thriving Tips (yes, you can have a wonderful holiday season and stay fit and well!) And you'll find some nifty holiday specials there too!

Here it comes-- my favorite time of the year! We keep things simple around here, basking in the time we can just spend together and enjoying family meals, maybe a movie or two and walks in the park. With all three of my kids being grown ups now and living in different places, the most cherished gift is just having them all home! A few years ago, we decided not to do gifts anymore, just invest in a little better wine and ample healthy food stuffs, maybe catch the Nutcracker performance-- and I can't tell you how much this has lowered our pre and post-holiday stress! But stress can come in many forms; maybe it’s the fear of weight gain, or too little margin time in the schedule for self-care like exercise, gift-giving financial strains, or too much partying and not enough sleep. For some, it comes in feeling lonely and isolated without friends or family nearby. All of these can take a toll on us emotionally, mentally, and physically.

With all the glitter and the hustle-bustle, it’s easy to get so caught up in keeping up that we forget that everything important in life starts with taking care of our health - so we can feel good, enjoy the time we spend with others and have the energy we need for work and play. Adding extra weight over the holidays was something I used to battle until I learned some mindfulness strategies to put that behind me once and for all! Food has a lot to do with this of course, but there are several other issues that impact our health and well-being. I began to look at what was important to me about this time of year, and how well I was taking care of myself, body and soul. Here are some of the things I put into practice then that are just second nature now!

Holiday Thriving Tips:

Put people first. If the purpose of being together to make real connection, then people should be the centerpiece of the season, not food. Don’t get me wrong, delicious food is essential, but set your intention on putting people first and really enjoy them. This is guaranteed to cut a lot of unnecessary calories!

Fill up your tank. If you’ll eat a mini-meal that’s healthy and filling before a party, you’ll be less likely to over-eat those creamy dips, cheese and crackers, and meatballs covered in sauce. Going to a party when you’re starved, just like the grocery store, is never a good idea!

Plan your Resistance. Think beforehand how you’ll handle all the suggestions to load your plate up again, or what to say to people like your Aunt Kate who thinks you really need one more piece of pie. You’ll feel a lot more prepared to stand your ground. At the same time, let yourself have a desert or treat, but limit it to ONE and slowly enjoy every delicious bite! Do you really crave certain foods, like sweets or salty crunch? Contact me and I'll send you my Best U article on cravings, what they mean and how you can turn a negative into a positive reaction!

Bring your own. Prepare one or two healthy, flavor-filled side dishes that you love to eat and take them to your next get-together. Your host will be happy for the extra food and you’ll get to practice your culinary skills!

Make a plate. Instead of grazing at the hors d'oeuvres table, just go ahead and make a plate so you can have a better measure of what and how much you’re actually eating. Nutritional psychologists tell us that using smaller plates and bowls actually help us eat less.

Embrace a plant-based diet. Making fiber-filled veggies more of a centerpiece of your diet, with much smaller portions of meat and other foods, will help you get through the holiday season without the usual weight gain and bloat - and strengthen your immune system with all those antioxidants to stave off sickness. You'll also have a lot more energy and feel like going to that exercise class!

Drink one, chase one. For every glass of wine or alcohol you drink, drink one large glass of water. This will both fill you up and help you track how much you're drinking, because calories count, whether they’re in food or liquids. Water is always the most important drink to put in your body, and not getting enough hampers your metabolism and immune system.

Prioritize sleep. Settling in for that good night’s sleep is crucial for your body's restoration, rejuvenation and repair. If you want a kickin’ metabolism, balanced hormones, and less age lines on your face, sleep should be your best friend! If you or someone you love has sleep issues, check out this amazing Fresh Air segment on why sleep is crucial and how you can get your healthy share!

Reach out! Not wanting to appear needy can stop us from making wonderful connections with others at a time of year when it's easy to feel like an outsider. Just remember, we are here for each other and everyone has had to reach outside their comfort zones at different times in their lives. And maybe you can be the "connector' for someone else who needs a friend. Just keep your eyes, ears and heart open!

Share the season of brotherly love with yourself first. Be compassionate and kind to YOU. Practice self-care by starting the day with 10 minutes of mini-trampolining, a walk outside, stretching while deep-breathing, a green smoothie - just a few ideas that can help set the tone for your day. And then 3 to 4 days a week, pencil yourself in your calendar: take a yoga class, get in a workout at the gym or a hike in the park, or give yourself the present of a massage. These are reminders that you and your health are important, and this is what changes our mindset to create a healthier life. When you feel better, you enjoy others more - and isn’t that what we want to do over the holidays and all year round?

Want more tips like these? Sign up for my bestUwellness Monthly Newsletter at the bottom of this page, and start living your best life!

Best U Specials!

Want a gift that keeps on giving? For a limited time I have great special prices on all my Holistic Health and Nutrition programs which helps make it easier than ever to get thru the holidays without the weight gain and with a brand new healthy attitude going into 2018! $75 off my6-month to Your Best U!program, $25 off my 90-day Energy Rechargeprogram and $25 on my5-week Detox Divas/DudesProgram. If you're looking for a Personal Trainer in Nashville, right now is the best time to get started with me--$75 discount on a package of 10 sessions. And any of these would make awesome gifts for someone you love, I can even send a wrapped up gift certificate to your special one!

Needing some healthy inspiration in your work place? I love doing speaking engagements and have some awesome content to keep people healthier and happier in the work place! Contact me, I'd love to help you be your Best U!

There are so many reasons why a dog makes life more wonderful! (And I know, some may be thinking--yeah, and there are so many reasons why it would also make it awful!) As a personal trainer and fitness instructor for the past 25 years, I've seen a lot of fitness fads come and go and I've also seen a lot of injured people who bought into those fad workouts. But there's one thing you can always do to keep moving and active well into old age with a low risk of injury--get a dog that needs to be walked, right? And likes to run and have fun! Two times a day that beast has got to move in order to stay healthy and keep the joints and metabolism humming along. This is great news for you 9-5 desk sitters and home couch potatoes--now you have a more-than-just-you-reason to get outside, move those limbs, be active, soak up some sun rays (vit D!) and breath fresh air. And as we head into cold weather and that first frigid wave that hits you as you go out the door, having a great reason not to just hibernate and eat bon-bons during the season is going to pay off big-time when you move past the holidays into the New Year--maybe you won't have to make that resolution to start exercising again!

Not only are dogs loyal and consistently crazy about you, but they're also dependent on you daily--and that's a 2-way street. Many studies have concluded that people that own dogs are healthier physically, mentally and emotionally and that the average amount of steps a dog-owner takes are twice as much as those who are beast-less! That's a LOT more steps. And that means heart healthy weight control, stress reduction and getting to know the people in your neighborhood.

A Tufts University study showed that those who had a strong connection to pets also had stronger community and relational ties. I know when I tool around my hood with my Henry, it becomes a time to greet other dog owners with their best friends in tow. Its an activity that can also be precious catch-up time for friends and loved ones. Research has shown that having a pet to take care of helps us learn to communicate and discern needs in different ways and makes us more empathetic to others--animals and humans.

And who doesn't become happier just looking at a dog be a dog? Honestly, it's cheap entertainment! My dog Henry (and his friends in the neighborhood) make me laugh so much-- and finding humor anytime, but especially when there seems to be a lot in the world to be anxious about, just seals the deal for me. Here's a fun fact for you-- Wolves won't meet eyes with humans, but dogs will!

An added bonus for pet owners? Having a fur-ball around to share the ups and downs of life with leads to reduced stress levels, including blood pressure and heart-rate. People that have dogs, especially the elderly, are four times less likely to be diagnosed with clinical depression than their dog-less counterparts. They help us recover from traumatic stress, and have been paired with returning PTSD vets and (as well as prisoners) to help them learn to engage more fully with family and friends, learning to trust and love again. Check out Paws for Purple Hearts, a great program that trains service dogs for those with combat-related injuries.

And seriously, if you're single, a dog is a magnet for babes and dudes! Studies show that having a dog beside you can make someone more attractive and more approachable. Just sayin'.....

Last but not least, dogs make us embrace the simple things in life. They slow us down when we're racing a mile a minute, they center us back to the real stuff when we can't stop thinking about our worries, and they tether us to what life is really meant for: simplicity, engaging each moment, each situation, person and....dog.

Please support Dog Rescue organizations in your area and your local pound! These animals are just waiting for a forever home with people who want to love and care for them--and rescues make the most awesome pets who express their gratefulness everyday in small and big ways. To find animal rescues and shelters in your area, click on this link .

Here's me and my rescue babe Henry, who came to us at 4 1/2 months old, thanks to my youngest son Dillon, and is constantly bringing lots of life, quirkiness and love to our family every day!

If you want to learn more ways to stay healthy and you're looking for an integrated approach to nutrition and fitness, I'm here for you! Ofcourse I'm a firm believer in an active lifestyle, but to really change your health for a lifetime takes more than just knowing the right foods to eat, and it's more than just counting or burning calories. It's about creating new habits and a mindset that honors and nurtures every part of yourself, and that's what my Holistic Coaching work is all about! My biggest passion in life is to help others become healthier and stronger in every way so they can bring everything they've got to the world around them. Contact me here

Change or die. There really is no alternative. At the cellular level, we're changing all the time: cells die and they reproduce, with no awareness on our part. My goodness, in one year you'll have a completely different skin! In much the same way the world keeps turning, although so slowly we can’t perceive it and we of course we can’t control it. Change happens - and we can either go with the flow,or resist at our own peril.

But what about the changes we can control, the "how we think, feel, what we say and do" changes, the ones that either bring life or death to our relationships, physical health, community and workplace? These are the really tough changes, and they can be painful - although perhaps not as painful as staying stuck in a place that isn't working for us anymore. Discomfort can be a great catalyst.

Making these changes takes willpower, persistence, patience, in fact everything our culture is not a big fan of. This is America! The land of convenience, immediate gratification, plastic surgery, Prozac, “lose 10 pounds in 10 days," and instant celebrity. It’s easy to get lulled into laziness, an attitude that derails our health, sabotages our marriages and other relationships, and puts our careers and goals on the slow boat to China.

Attitude. Mindset. Thoughts. World View. These are the interior spaces where change is born or buried, and only we are responsible for our lives and the thoughts that create them. Trying to change other people is really exhausting, isn't it? And usually fruitless, so why not shift our energy toward higher purposes? Like creating a life we really want to live! Key insights from the blending of psychology and neurosciences show that by choosing the thoughts we hang on to and the ones we let go of, we can establish permanent new thought patterns, transforming our lives from the inside-out: emotionally, spiritually and physically. Good news, you're not stuck! Through the power of intention, or mindfulness, the glass half-empty can really become a glass half-full!

Habitual thought patterns are like the tire tracks in a muddy road. The mind naturally slips into them, and it takes focused effort to steer one’s mental energy in a different direction. Those tire tracks are your default position-- I have mine, we all do. They're the culmination of our family of origin, our past experiences, our social environment and present circumstances. But don’t we really want a new and better framework from which we see ourselves and the world? Without changing something, that just won't happen - we can make the choice to speak life to ourselves and to others, and to act in ways that bring renewed vitality and joy into our own lives and the world around us--we can all be life-changers, starting with our own lives!

So what’s your first step? Make a decision. Decide to live intentionally, not haphazardly, and take aim at something! What kind of person do you want to be, what characteristics or virtues do you admire, how healthy do you want your body and life to be? Go ahead and write your thoughts and goals down, tape pictures and inspiring words on the fridge or your bathroom mirror, and refocus your mind on being the person you want to be. Visualizing the changes you want to make can help you see yourself walk them out. Just like a professional athlete getting ready for a big event, you're getting ready to WIN! Refocus your mind on those thoughts every day and commit to act and speak in ways that re-affirm your intentions.

Next step? Don’t procrastinate any more-- just do it, and now! To arrive at something better, you have to do something different.... And that will involve action. It's impossible to learn any new skill or develop new habits without consistent effort daily. And we're talking about small changes, small decisions, and all adding up over time - not huge leaps all at once! Experience tells us that doesn't work long-term. Real change takes time. If we want to change the path we're on, we have to steer in a different direction and keep our hands on the wheel!

Your WILL creates the right ACTIONS, leading to your best RESULT.

You may already know that change can be threatening to others who have found solace in the old you--and then there’s always the struggle against the tide of culture! So be prepared for resistance, and decide on the front end how you want to handle it. Don't expect an easy ride--there will be bumps and a few unexpected curves, and you just might run off the side of the road at times. That's ok! Give yourself grace when that happens, but get right back on your determined path, and never let yourself lose sight of where you're headed! Just as your muscles can’t get any stronger without the stress of resistance, your willpower won’t get any stronger unless you exercise it! Instead of telling yourself I won’'t or I can’t try this: I WILL make better choices in what I eat, I WILL make time for exercise this week, I WILL be a better friend, a more loving spouse, a more effective employee, a more compelling leader. It's a pattern that will become your new habit. What are your "I Will's" ? Declare it! Do it! See it!

I’m always ready for change in areas of my life, and if you’re reading this I’ll bet you are too. I think together, we can create something much different and much better, in our own lives and the world!

Would you share this today with a friend that may need some encouragement? Maybe they're in a place where they have given up trying and just need to know ALL things are POSSIBLE!

Be Well-Carol

I am here to be part of your Front Row Cheering Section! I truly believe Holistic Health Coaching is the missing link in most people’s efforts to create successful long lasting changes to their health and their quality of life overall. I am ready to be your Coach, your Mentor, your Accountability Partner, and your Cheerleader! Contact me today! Find out more about my services on my website and sign up for my e-newsletter at the bottom of this page, chock full of fresh inspiration for your Best You!

Current research reveals that gut health is critical to our overall health, and that unhealthy gut flora leads to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression, chronic fatigue syndrome and other autoimmune diseases. Finding ways of supporting intestinal health and restoring the integrity of the gut is becoming one of modern healthcare’s new frontiers.

How Can I Help?

Whether you're looking for more information about one of my programs, workshops or retreats, to invite me to speak at an upcoming event, or if you're interested in a consultation for my personal training or health coaching services - contact me! I look forward to speaking with you!